In a previous article, you were told about the 5 most effective exercises to have a flat stomach and firm . But you did not know what to do with it.Concretely, do we have to make 10, 15, 50? Quick ? Slowly ? For how long ?
You will discover how to perform the exercises to achieve optimal results with these 5 training techniques.
YOU MUST FEEL THAT YOU ARE WORKING
It may seem obvious to you, but sometimes you see people doing more than 30 repetitions of a movement and when asked, “Was it difficult? We are answered “mouais”. The exercise was either too easy, or poorly executed, or the chosen technique did not allow to do a real muscular work.
Keep in mind that you must create stress in your body so that it can set up compensation systems for this effort, by making you stronger, by making more muscles and reducing your fat mass . If the stress is not enough, you will either just talk to you, or sometimes even regress.
1. AMRAP – AS MANY REPETITIONS AS POSSIBLE OR MOST POSSIBLE REPETITIONS
Choose several exercises and determine the number of repetitions you want to do (1, 5, 10 for example). Then you determine a working time (for example 15 minutes). Your goal will then be to make as many loops as possible of the chosen exercises in the allotted time.
The advantage of this method is that you work your muscles leaving them little recovery time but leaving all the same! You alternate recovery and work phases on your muscles by varying the exercises (it’s different if you continually chained a single exercise).
Another advantage: you raise your heart rate and you will progress in endurance, while burning a lot of calories . So you strengthen your muscles and you do cardio at the same time and that’s cool!
2. HIIT – HIGH INTENSITY INTERVAL TRAINING OR INTERVAL HIGH INTENSITY TRAINING
Behind this name hides a formidable fitness method to eliminate fatbecause it will push you to your limits! The techniques of HIIT are very numerous, what you must remember is that you work hard for a short time (between 5 and 30 seconds) and you rest in a time often less than your working time. As a result, you create enormous stress on your body and muscles by strengthening the ability of your muscles to contract quickly and forcefully .
Once you have determined your work time and recovery time, you determine the number of times you complete the loop. In general we can expect to repeat the loop 6 to 8 times but it’s up to you too to feel how you want to work. You can also do very well 8 loop for more intensity (and if you have a good cardio!).
This technique can be done with a single exercise or a set of exercises.
The interest of this method is the work in power and speed. You must give the maximum of yourself during the working time while controlling the quality of your movement. It is also a booster of your metabolism!
3. REPEATED EFFORTS
That’s what most people do. You have an exercise, and you determine that you can do 10 reps before you feel you will not be able to do it. You do several sets of 10 repetitions resting between each set.
In general, we try to work the same muscle group with several exercises.
When the difficulty of the exercise is well adjusted to the number of repetitions chosen, you increase your muscle mass and your strength.Your basal metabolism is going to increase as well and that’s exactly what you’re looking for if you want to burn fat faster .
Do not worry, you’re not going to bend in 4 and make contortionist figures!
By cons you will learn your muscles to relax and contract ultra quickly and strengthen your tendons. So you improve your running speed, hitting, you will jump higher etc.
In practice you will perform your exercises by adding a jump: jumped pumps, jumped squats, alternating slots by making a jump, etc.
It’s quite trying, that’s why you’re not going to do a thousand repetitions in a row because what you’re looking for is the quality of your movements.
Nothing to do with geometry or math, isometry is keeping your muscle contracted in one position and without moving! The best-known exercise on this subject is the sheathing to strengthen your lap strap or then the chair against a wall. But in truth, we can do isometry on all the movements of the world!
Isometry is interesting because it will help strengthen your muscle in a given position. It also helps strengthen your body with a heavier load than if you had to push or lift it. Isometry actually makes your muscles work differently by creating extra stress that allows you to progress quickly!